Is her time real?? 9:40 is insane! I will have to see it to believe it.

Comment #1 - Posted by: Eric at January 31, 2013 5:16 PM

Broke my ribs this weekend...the pain in my ribs is less than the pain of not being able to do this workout.

Positive spin is 4-6 weeks of serious mobility.

Comment #2 - Posted by: mattscottnelson at January 31, 2013 5:30 PM

These guys have a jet for workout equipment?!$%... Now that is a box I need to visit.

Comment #3 - Posted by: gibby97 at January 31, 2013 5:33 PM

no wod demo? that is my favorite part of the daily post!

Comment #4 - Posted by: Blake at January 31, 2013 5:34 PM

2.15 sec/rep? Wow. Very impressive.

Comment #5 - Posted by: mark at January 31, 2013 5:43 PM

What a cool picture! Pulling a Hornet-just awesome!!

Comment #6 - Posted by: BPemberton at January 31, 2013 5:49 PM

Does anyone know if many women attend rob o's strong man certifications? I'm really interested.... But not if I'm the only girl. Well kind of sti interested just because it would be a great cert. please let me know!!!!

Comment #7 - Posted by: Steph smith at January 31, 2013 5:53 PM

Steph--We usually get 10 women out of 50 people. I'm struggling like crazy to get more women involved. In fact, the focal point of the seminar is the scalability of strongman movements. ANYONE can do it regardless of age or gender.

If you come to a seminar and walk away unhappy--I will refund your money.

Comment #8 - Posted by: Rob Orlando at January 31, 2013 6:14 PM

Rob Orlando just posted! That's why I LOVE CrossFit!

Comment #9 - Posted by: Pete Easterly at January 31, 2013 6:30 PM

20:30 sec
Rxd used a 30" box for last round.

Comment #10 - Posted by: hollyhog at January 31, 2013 6:40 PM

new ink on Orlando's forearm?

Comment #11 - Posted by: RTC at January 31, 2013 6:41 PM

No WOD demo??

Comment #12 - Posted by: AJ at January 31, 2013 6:51 PM

No WOD demo? Sad!

Comment #13 - Posted by: Becky at January 31, 2013 7:06 PM

Rob Orlando that is a heck of an offer to her. Its nice to see that man keep up the good work! Thanks

Comment #14 - Posted by: Brad at January 31, 2013 7:21 PM

HAte it when they double park the F/A-18 at the gym

Comment #15 - Posted by: Stormin Norm at January 31, 2013 7:27 PM

Guys, be careful with the deadlifts...90 reps is a ton of volume, even at 155#. Keep that back tight and scale as needed. Check your ego at the gym door.

Comment #16 - Posted by: Playoff Beard at January 31, 2013 7:37 PM

Maybe we should call this the dirty thirty? looks like fun; can't wait to crush this tomorrow!

Comment #17 - Posted by: Scott at January 31, 2013 7:39 PM

Haha!!! Ok, time to start saving my money cause I know what my next cert is gonna be!!!! Thanks, rob!!!!

Comment #18 - Posted by: Steph smith at January 31, 2013 7:47 PM

Rob-
Thanks for posting!
No way am I a strongman, but would like to train
like one. Father of 3 boys and I will go to your certs. This is why I also love CrossFit!!
Thanks Rob.
Mike

Comment #19 - Posted by: Mike A. at January 31, 2013 8:06 PM

rx'd

23:00

just starting crossfit, usually with this volume of pulling my skin rips on my hands, no ripping this time, glad cause it takes time to recover from broken skin. use alot of chalk

Hello This is my first time posting.I'm taking the level 1 this weekend and i'm wondering if It's a good idea to do wod.Thank You any other advice is appreciated.

Comment #42 - Posted by: josh at February 1, 2013 4:10 AM

25:15 rxd
72"/210/35yrs

Comment #43 - Posted by: RicoD at February 1, 2013 4:16 AM

M/42/5'9"/178

Cripe, 32:30 Rx

I have to quit working out alone without music- its too easy to rest. I know I could have done so much better. Anyone ever feel like they are losing performance ability?

Comment #44 - Posted by: Mike at February 1, 2013 4:19 AM

M43 / 6'0" / 180
29:49

About 4 weeks into Crossfit and I thought I was in good shape but I guess not. No way I can do 30 pull-ups; I had to start with regular PU, then some kipping and finally some assisted PU withy he machine to get to 30 for each round.

On DL, my wrists were starting to give and could barely hold the grip by the end of each 30.

Any tips?

Oh, and the hyperventilating and borderline dizziness. Lifting has never been such a cardio event for me before Crossfit.

Comment #45 - Posted by: JR at February 1, 2013 4:19 AM

This is a scary one. I'll be doing it at High Noon, which feels appropriate.

Comment #46 - Posted by: kcsportsdoc at February 1, 2013 4:25 AM

Mike - I hear ya. Your mental state is a huge part of this. I think of Austin Malleolo leading the group with his patented slow hand clap right before Fran. Never fails. As a guy who works out alone a lot also, I've got to have my music too. That said, I think I'm going to have to get Austin choppered in personally to scream at me to go sub-30 on this WOD.

Comment #47 - Posted by: kcsportsdoc at February 1, 2013 4:34 AM

F/40/140lbs
24:20
No way I can do 30 pull-ups, had to use machine assist for that. Only 70lbs on the DL - Should do more next time. Like JR, I had trouble with my wrists just hanging on to the damn bar during the DLs.

Comment #48 - Posted by: Janaz at February 1, 2013 4:45 AM

New to Crossfit M/31/6'1"/180. 28:40 Humbled.

Comment #49 - Posted by: Matt at February 1, 2013 4:46 AM

Pull-ups on Gravitron with 45# assist, deadlifts at 135#, box jumps at 20"

#40/Mike: I also workout alone, w/o music, and been there too many mornings myself. I think the alone is the harder part. A few weeks ago my son joined me on a Saturday and we chased each other thru a Cindy workout. Beat my last best by 3 rounds!

I dedicate this workout to my Grandfather and WWII hero Vernon Reed. He was an Army parachutist (101st Airborne) who dropped into the south of France and fought bravely in the battle of the bulge, January, 1945. He was wounded by a German 88mm shell and was awarded a Purple Heart.

Kevin C. -- nice job today. Thought I'd mention that in my continuing struggle against aging body parts I tried my new Tommy Kono knee bands today for the first time and they are great. They are 5mm neoprene sleeves that fit tightly over the knees and provide compression and keep your knees warm (really warm, as in your knees sweat underneath them). Got them from Rogue for about $40 and they make a nice alternative to the Voodoo bands because these are meant to be worn while you're working out, not just for separate mobility work.

I love reading the comments to remember that some of us are human. M/38/6"2"/195 20:00. Assistance for P/U as needed, 130# DL and weight bench for box jumps.I need to get a timer in my basement for exact times.My phone won't play Pandora and have the stop watch running at the same time.

Comment #101 - Posted by: Keith O at February 1, 2013 11:14 AM

23 175 5'10
20:08 Rx

Comment #102 - Posted by: stonry at February 1, 2013 11:20 AM

21:05

Subbed 10 PUs, 10 PUs with a small hop and 10 ring rows per round.
Otherwise as rx'd.

Some days you kill you wod. Some days is all the way around. First you try to convince yourself it will be easy, you would rush through each exercise like a champ. Days like today your wod lets you know how wrong your assumptions were. Crossfit makes you humble.

26:30 as rx'd
m/28/6'3"/215
felt necessary to take my time on the DL's to keep good form, probably the most awkward lift ever for tall people. only in crossfit will doing 90 pullups be the easy part of a workout..

21.30
Pretty disappointed in my time. I was aiming for 12 mins.. But I guess that was pretty unreasonable for me haha.. I had done max pull ups in the morning so that wouldn't have helped. But still... Disappointing effort, and I will definitely do it again soon!!!
Personal Stats.
Weight 125 pounds
Crossfit 4 months

Comment #171 - Posted by: Sonja at February 1, 2013 5:02 PM

1 month into crossfit, time 6:36

Comment #172 - Posted by: Jake S at February 1, 2013 5:07 PM

Low in sleep and felt like crap so scaled to 15the of each and 145#
8:00

Goal was to do them un-broken. Set 1 success, set to sliped #6 pullup and droped on #11, remaining round success. Round the was shot and struggled with all pullips got 2a or then drop. Did rest un-broken

Did this one this morning since I couldn't yesterday. First time for this one. Finished in 39:30. Had to use 20" box 'cause its all i have. Dizzy after first round. Humbled. Loved it. Hope to get time more in line with the rest of you.

Comment #238 - Posted by: Ricky at February 2, 2013 10:12 AM

12:05 w/ 15x each instead of 30 and 135# DL

Comment #239 - Posted by: SF at February 2, 2013 11:48 AM

This one was sick!!!
M/35/5'9"/165#

As Rx'd, actually saw so many "30's" that I did the box jumps on s 30" box instead of a 24"...

47:20 It took longer than I thought it would but I did gain a little confidence in my ability to do the box jumps. My weakness was the pullups. Those seem to take the longest. I started out doing 13 in a row and then it went to doing about 6 sets of 5 or 10 sets of 3 and so on. I think I found a better way to do them now, but I will see how it works in the future. Everything else was a set of 10. I am new so I did not want to burn out, so I tried pacing. The dead-lifts were easier than i thought they were and the box jumps were better this time. I did 3 sets of ten but the last set was a set of 20, so that is a confidence builder.

Did step-ups as the foot cannot handle any jumping yet. Did pull-ups: 30 / 15-10-5 / 12-10-8. Broke deads 15-15 for the first two rounds, then pushed thru unbroken the last round. Step-ups were unbroken. This was a gasser, but would have been a total suckfest if it had been 5 rounds.

M/28/170
26 min rx'd
Tore my hand at 68th pullup. Any tips on what to do with that? Its a pretty big chunk.

Comment #304 - Posted by: Tim K at February 9, 2013 4:16 PM

M/28/185#/84kgs
14:25 DL @88#/40kgs
8 weeks into Crossfit. Work out at home
Had increasing pain in my left hamstring over the next five days.
Should I have subbed the volume or less weight on th DL.??
Would a tyre flip be a good sub for DL?

m/39/5'9/177
CFWU-3. Superman. DU. No Burgener.
18:22
Managed to do all PU. Did kip instead of butterfly since shoulder's been injured for so long. So, played it conservative & didn't push reps. Could've & should've gone harder on DL. BJ not too bad. Good use of arms & good pace toward end.

Comment #310 - Posted by: jrm at February 16, 2013 1:05 PM

Not easy! 20:43. First 25 pull-ups unbroken which I was happy about but it left me gassed right away.